1 - Nutrition Flashcards
Examples of macronutrients
Lipids, Carbohydrates, Proteins, and Nucleic Acids
Examples of micronutrients
Minerals, vitamins, salt
What class of nutrients provide the vast majority of metabolic energy to an organism?
Macronutrients
Main macronutrients
Carbohydrates, fats, proteins
Functions of carbohydrates
Store energy, make up other molecules, and they are metabolic intermediates in chemical reaction
Three sizes of carbohydrates
Simple (monosaccharides) , disaccharides, and complex (polysaccharides).
RDA for carbohydrates
130g per day
How many carbohydrates are needed per day to prevent ketosis?
50-100g per day
Fiber
A type of carbohydrate that cannot be digested
Two ways that fiber can be classified
According to the type of food they come from, or according to their solubility.
Type of fiber according to their solubility
Soluble and insoluble
Food sources of soluble fiber
Oat bran, dried beans and peas, nuts, barley, flax seed, oranges, apples, carrots, psyllium husks
Benefits of insoluble fiber
Moves waste through colon, and helps prevent colon cancer by keeping an optimal pH in the intestines. Promotes regular bowel movements.
Are starches digested quickly?
Yes
Do starches give the body glucose slowly or quickly?
Quickly
Are starches low or high on the glycemic index?
High
What percent of the US population has metabolic syndrome?
32%
How much fiber should a person try to consume daily?
25g
Consequences of too much carbohydrates
Tooth decay, CVD, diabetes, obesity.
Consequences of too few carbohydrates
Too little fiber, energy imbalance, ketoacidosis.
Max intake recommendation from the Canadian Heart and Stroke foundation regarding sugar consumption.
No more than 10% total calories should be from sugars. 48g of added sugars, about 12 teaspoons.
Ideal intake recommendation from the Canadian Heart and Stroke foundation regarding sugar consumption.
Ideally less than 5%. 24g or 6 teaspoons.
What does soluble fiber form when mixed with liquids?
A gel.
What does insoluble fiber do after we consume it?
Passes through intestines, absorbing water. Largely remains intact. Eases the passage of fecal matter.
Functions of soluble fiber.
Binds with fatty acids. Prolongs stomach emptying time so that sugar is released and absorbed more slowly.
Functions of insoluble fiber.
Moves bulk through intestines. Controls and balances the pH (acidity) in the intestines.
Fiber can help reduce the risk of…
Colon cancer, heart disease, type 2 diabetes, diverticular disease, constipation, hemorrhoids. Fiber also helps lower LDL cholesterol.
Amino acids are the most ___ and most ___ molecules in the cell.
Abundant and important.
Size of proteins
Relatively large
Proteins are made from…
Amino acids
Function of proteins
Forms hormones, enzymes, antibodies, fluid and electrolyte regulation, buffer pH, and transport nutrient
Recommended protein intake for a healthy adult
0.8g per kg
Under what circumstances do we need more protein?
Pregnancy, injury, growth, training, and illness.
Consequences of too much protein?
High cholesterol, bone loss, and kidney damage.
Consequences of too few proteins?
Malnutrition and edema.
What are some of the benefits of fat?
- Insulation such as myelin that covers nerve cells.- Emulsifiers to keep fats dispersed in body fluids.- Stored energy - Derivatives of vitamins and hormones- Organ protection- Transport of vitamins- Temperature regulator- Lipids make up cell membranes
Recommended daily intake of fat in order to obtain essential fatty acids?
Adults should consume 4% of energy from plant oils or fish, 10% of polyunsaturated fats to a maximum of 20-35% per day.
Recommended daily intake of fat in order to obtain essential fatty acids?
Adults should consume 4% of energy from plant oils or fish, 10% of polyunsaturated fats to a maximum of 20-35% per day. Limit saturated fats. Eliminate trans fats.
Consequences of consuming too much lipids?
CVD, obesity, diabetes, and cancer.
Consequences of consuming too few lipids?
Energy imbalance, lower vitamin absorption, and essential fatty acid loss.
What is a calorie?
The energy content of food, measured in kilocalories.
Basal metabolic rate (BMR)
The number of kilocalories a resting animal requires to maintain body function.
How is excess energy stored?
As glycogen or fat.
How are estimated energy requirements determined?
Age, gender, weight, height, and physical activity level.
What (range of) percent of total energy calories should be from carbohydrates?
45%-55%
What (range of) percent of total energy calories should be from proteins?
10%-33%
What (range of) percent of total energy calories should be from lipids?
20%-35%
An appropriate diet provides….
Sufficient energy for the body’s daily metabolic needs. Amino acids and fatty acids to be used as building blocks. Vitamins and minerals, which function as coenzymes, hormones, or structural components.
Nutrition is the science of…
Food and how food nourishes the body and impacts health. How we consume, digest, metabolize, and store nutrients. Factors that influence our eating patterns. Recommendations for total daily needs and allowances. Food safety and food supply.
